{"id":4499,"date":"2023-06-05T01:58:40","date_gmt":"2023-06-04T18:58:40","guid":{"rendered":"https:\/\/loudhdtv.com\/how-to-eat-healthy-without-meal-prepping\/"},"modified":"2023-06-05T01:58:40","modified_gmt":"2023-06-04T18:58:40","slug":"how-to-eat-healthy-without-meal-prepping","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=4499","title":{"rendered":"How To Eat Healthy Without Meal Prepping"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<p><a href=\"https:\/\/www.wellandgood.com\/how-to-meal-prep-for-the-week-tips\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/how-to-meal-prep-for-the-week-tips\/\">Meal prepping<\/a> is a go-to practice for so many trying to improve their health and focus on nutrition. In fact, <a href=\"https:\/\/www.tiktok.com\/tag\/kitchenrestock?lang=en\" referrerpolicy=\"no-referrer-when-downgrade\" rel=\"nofollow\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.tiktok.com\/tag\/kitchenrestock?lang=en\">#kitchenrestock<\/a> has over 460 million views on TikTok. It\u2019s oddly satisfying to watch influencers clear out, prep, organize, and stock their kitchens. Perfectly lined up sparkling waters, clear containers brimming with pre-washed berries, fresh herbs sitting in glasses of water\u2026but who has time for all of that? As a Registered Dietitian, I\u2019ll share a few tips how to eat healthy without meal prepping that will keep your kitchen well-stocked for quick meals without such a time commitment.<\/p>\n<p>I mean, who really wants to spend three hours prepping food on Sunday whilst <a href=\"https:\/\/www.wellandgood.com\/how-to-deal-with-sunday-scaries\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/how-to-deal-with-sunday-scaries\/\">battling the scaries<\/a>? Here I\u2019ll go through each of the major food storage areas of the kitchen\u2014the pantry, freezer, and fridge\u2014offering ways to prioritize nutrition, organization, and food waste reduction. I\u2019ll also share some of my favorite foods to have on hand for quick, easy, and downright delicious meals. Let\u2019s jump in.<\/p>\n<h2>How to eat healthy without meal prepping<\/h2>\n<h3>Pantry<\/h3>\n<p>Of all the kitchen storage areas, the panty is by far the most notorious for housing foods years <a href=\"https:\/\/www.wellandgood.com\/expiration-dates-meaning\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/expiration-dates-meaning\/\">past their &#8220;best by&#8221; dates<\/a>. To avoid this, move older foods to the front of the shelf, placing any new additions behind, otherwise known as <a href=\"https:\/\/www.wellandgood.com\/first-in-first-out-food-storage-method\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/first-in-first-out-food-storage-method\/\">&#8220;first in, first out.&#8221;<\/a> The pantry is a place where clear storage containers can actually be your friend, especially <a href=\"https:\/\/www.wellandgood.com\/buying-in-bulk\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/buying-in-bulk\/\">if you shop in bulk<\/a>\u2014helping you to keep an eye out for freshness or molding. Plus, they can help to stimulate appetite cues, increasing the odds that you\u2019ll opt for the healthy foods you&#8217;ve stocked up on. Here are some favorite I like to keep on hand:<\/p>\n<ul>\n<li><strong>Grains:<\/strong> Whole grain hot and cold cereals, granolas, whole grain breads, pastas, rice, cornmeal, breads, potatoes, rice paper, these complex carbohydrates make for quick and easy breakfasts, lunches, and dinners. Simply add fruit, yogurt, nuts, seeds, your milk of choice, or any other fixings you love to hot or cold cereal for a perfectly balanced breakfast, whip up a quick sandwich for lunch, or spring for a quick pasta, rice dish, polenta, baked potato, or spring roll for dinner. Be sure to look for low or no added sugar options and 100-percent whole grains here to get the most nutritional bang for your buck.<\/li>\n<li><strong>Fruit:<\/strong> Dried fruit, unsweetened applesauce, and fresh options like bananas, apples, and oranges bump up the fiber, vitamin, and mineral content of your meals by adding fruit to grain-based breakfasts, smoothies, or simply enjoyed as a snack or side.<\/li>\n<li><strong><a href=\"https:\/\/www.wellandgood.com\/guide-to-healthy-fats\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/guide-to-healthy-fats\/\">Healthy fats<\/a>:<\/strong> Fats from nut butters, avocado, and oils like avocado, olive, walnut, and safflower, are key to creating a filling and satisfying meal or snack. Nut butters can be added to smoothies, grain bowls, sandwiches, and more. Avocado is also the GOAT when it comes to toast and salad toppings. Meanwhile, healthy oils are an absolute necessity when it comes to cooking\u2014because what\u2019s more tragic than your perfectly seared salmon sticking to the pan?<\/li>\n<\/ul>\n<ul>\n<li><strong>Legumes:<\/strong> While dried beans and lentils require some soaking and cooking for use, that\u2019s not an issue if you have an instant pot or remember to soak them the night before. They make for the best grain bowl, soup, stew, and rice dish addition.<\/li>\n<li><strong>Tinned seafood:<\/strong> Ethically sourced tuna, salmon, anchovies, or sardines, I use these options all the time for a quick salad, sandwich, or speedy puttanesca sauce.<\/li>\n<li><strong>Broths and canned goods:<\/strong> Beans, soups, sauces, tomatoes, coconut milk, and veggies, choose wisely here as the sodium content of some canned goods can be a concern. But thankfully, most options come in lower sodium varieties. Broths make for the perfect fast soup or curry, canned tomatoes quickly turn into easy tomato sauce, and not much is speedier than a great brand of canned soup.<\/li>\n<li><strong>Herbs, spices, and condiments:<\/strong> These are key when it comes to quick and flavorful cooking. Herbs and spices can quickly impart flavor in dishes without needing to simmer for hours on end. Condiments can offer the same benefits\u2014just be cautious of the sodium content in go-to\u2019s like soy sauce, barbeque sauce, hot sauce, and mustard, enjoying them in moderation.<\/li>\n<\/ul>\n<ul>\n<li><strong>Snacks:<\/strong> Skip restocking chips and cookies and prioritize nutrient dense foods to load up your clear storage containers like dried fruit, unsweetened applesauce products like <a href=\"https:\/\/gutzyorganic.com\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/gutzyorganic.com\/\">Gutzy Organic<\/a>, whole grain products like pita chips, and healthy fruit snacks like <a href=\"https:\/\/solely.com\/?gad=1&amp;gclid=CjwKCAjwpayjBhAnEiwA-7ena_7mob3DopRhZ20TMr9bb8hwWbXsCy7sxvJf4haetB1ic1QHqjkGyBoC_xAQAvD_BwE\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/solely.com\/?gad=1&amp;gclid=CjwKCAjwpayjBhAnEiwA-7ena_7mob3DopRhZ20TMr9bb8hwWbXsCy7sxvJf4haetB1ic1QHqjkGyBoC_xAQAvD_BwE\">Solely<\/a> products.<\/li>\n<\/ul>\n<h3>Freezer<\/h3>\n<p>The freezer is your friend in the game of quick meal assembly on busy weeknights, but can also be a dark hole of no return for many foods. Utilize the same concept as the pantry in terms of moving older items up front so they\u2019ll be used first to address this. Let\u2019s jump into some great go-to\u2019s:<\/p>\n<ul>\n<li><strong>Fruit and veggies:<\/strong> I love starting a smoothie recipe with frozen fruit like berries, bananas, pears, or mangos and veggies like frozen spinach, cauliflower, or avocado. Not only do these ingredients add tons of nutrition, but they also eliminate the need for ice in your recipe. Frozen fruit is also perfect with hot cereal, simply pour it directly over the fruit\u2014it\u2019ll thaw instantly. Frozen veggies are clutch for busy weekday meals where they can easily be added to quick soups, fried rice dishes, stir fries, and even roasted. If I see a fresh fruit or veggie in the fridge nearing expiration, I\u2019ll chop it up and freeze it, too.<\/li>\n<li><strong>Nuts and seeds:<\/strong> Yes, you read that right, I keep all my nuts and seeds in the freezer! These healthy fats contain lots of oils that are super good for our health, but will also go rancid pretty quickly at room temperature. <a href=\"https:\/\/www.wellandgood.com\/how-to-store-nuts\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/how-to-store-nuts\/\">You can keep nuts and seeds in the fridge for this same reason<\/a>, but you\u2019ll get double the storage time in the freezer\u2014at least six months. These are great in smoothies, hot and cold cereals, snack mixes, and salads.<\/li>\n<\/ul>\n<ul>\n<li><strong>Protein options:<\/strong> Whether it\u2019s chicken, turkey, fish, or otherwise, it\u2019s always great to have single servings of protein in the freezer\u2014you can even freeze them in a marinade to make cooking that much quicker. One of my favorite 30-minute meals is to sear a <a href=\"https:\/\/clicks.trx-hub.com\/xid\/leafgroup_ca5e0_wellgood?q=https%3A%2F%2Fshareasale.com%2Fr.cfm%3Fb%3D999%26u%3D2520112%26m%3D112560%26afftrack%3DSTMSFD-1068281%26urllink%3Dwww.bluecirclefoods.com%252Fcollections%252Fall-products%252Fproducts%252Fnorwegian-atlantic-salmon-20oz&amp;p=https%3A%2F%2Fwww.wellandgood.com%2Fhow-to-eat-healthy-without-meal-prepping%2F&amp;event_type=click\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.bluecirclefoods.com\/collections\/all-products\/products\/norwegian-atlantic-salmon-20oz\">single serving of salmon<\/a> pulled from the freezer the night before (I love Chilean salmon as it\u2019s especially high in <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25108414\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25108414\/\">omega-3<\/a> fatty acids and low in mercury) and serve it alongside quick-cooking polenta and roasted veggies.<\/li>\n<li><strong>Leftovers, broths, and sauces:<\/strong> I also always have leftover meals, meal components, homemade broths, and sauces ready to go in the freezer for easy access. These can be defrosted straight from the freezer when it\u2019s time to cook, no need to think too far ahead.<\/li>\n<\/ul>\n<h3>Fridge<\/h3>\n<p>Organization also really pays off when it comes to keeping your fridge tidy and odor-free. While I rarely pre-wash or cut my produce upon returning home from a grocery haul, I will usually wrap perishable greens, including herbs, in biodegradable paper towel and store them in an airtight container. Though I know storing herbs in glasses filled with water will increase their lifespan, that\u2019s one hack I simply can\u2019t be bothered with (nor do I have room in my fridge).<\/p>\n<div class=\"related-content \" style=\"\" data-module-init=\"related-content\" data-module-immediate=\"\" v-cloak=\"\">\n<div class=\"related-content__wrapper \" v-cloak=\"\" :class=\"{'is-loaded':isLoaded}\">\n<p> <span class=\"inline pr-6 text-seafoam-dark\">Related Stories<\/span> <\/p>\n<p> <related-content class=\"related-content__links\" parent-article-permalink=\"https:\/\/www.wellandgood.com\/how-to-eat-healthy-without-meal-prepping\/\" current-title=\"I\u2019m an RD That Finds the Concept of \u2018Meal Prepping\u2019 Fussy and Stressful\u2014Here\u2019s What Actually Works for Me\" current-image=\"GettyImages-1250659896-425x285.jpg\" v-on:parsely-posts-loaded=\"onPostsLoaded\" start-date=\"2022-12-04\" tag=\"div\" inline-template=\"\" url=\"https:\/\/www.wellandgood.com\/how-to-eat-healthy-without-meal-prepping\/\" secret=\"w5ztterVB03LGZJLfXS0hf3EvQBuFFIWew9hmVQxthU\" apikey=\"wellandgood.com\" limit=\"3\"> <\/p>\n<div>\n<div class=\"related-content__card mb-[10px] sm:mb-[20px]\" :class=\"{'related-content__card--full':posts.length === 1}\" v-for=\"(post, key) in posts\"> <a v-on:click.prevent=\"trackLinkGA($event, key)\" :href=\"https:\/\/www.wellandgood.com\/how-to-eat-healthy-without-meal-prepping\/post.url\" data-url-source=\"related-content\" class=\"related-content__link\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"\"> <\/p>\n<div class=\"related-content__card--image bg-tan\" :style=\"{ backgroundImage: 'url(' + post.image_url + ')' }\"> <img :src=\"https:\/\/www.wellandgood.com\/how-to-eat-healthy-without-meal-prepping\/post.image_url\" :alt=\"post.title\"\/> <\/div>\n<p> <\/a>  <\/div>\n<\/p><\/div>\n<p> <\/related-content> <\/div>\n<\/p><\/div>\n<p>I also go through any berries I\u2019ve purchased\u2014immediately freezing those that look banged up for smoothies, chopping the ones that look &#8220;eh&#8221; for breakfasts, and placing the ones that look great in an airtight container. This is because I\u2019ve found fresh berries can mold quickly and are one of the most wasted produce items in kitchens.<\/p>\n<p>Here\u2019s some other foods I usually always have:<\/p>\n<ul>\n<li><strong>Fruit and veggies:<\/strong> No matter which way you slice it, fruit is perfect for smoothies, cereals, puddings, parfaits, and grab-and-go snacks. Meanwhile veggies are key components to basically every quick meal I make\u2014whether that be eggs, salads, sandwiches, pastas, rice dishes, soups, stews, you name it. And while you can purchase these pre-chopped to save time, you\u2019ll save money and food packaging waste if you do it yourself.<\/li>\n<li><strong>Dairy and dairy Alternatives:<\/strong> Yogurt and <a href=\"https:\/\/www.wellandgood.com\/recipes-with-kefir\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/recipes-with-kefir\/\">kefir<\/a> (I love <a href=\"https:\/\/lifewaykefir.com\/\" referrerpolicy=\"no-referrer-when-downgrade\" rel=\"nofollow\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/lifewaykefir.com\/\">Lifeway<\/a>\u2019s options) are excellent sources of probiotics to support gut health and pair super nicely in smoothies and parfaits. Probiotic cottage or farmer\u2019s cheese are delicious spread on toast and topped with spinach and a runny egg. And, of course, milk (or alt-milk) is a necessity for cold cereal, smoothies, and a whole host of morning beverages\u2014I love <a href=\"https:\/\/www.wellandgood.com\/how-to-make-cashew-milk-recipe-video\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/how-to-make-cashew-milk-recipe-video\/\">cashew milk<\/a>, as it\u2019s the creamiest of the bunch, IMO. Other cheeses (cow\u2019s or alternative) are perfect for a quick toast, pasta, or nachos.<\/li>\n<\/ul>\n<ul>\n<li><strong>Proteins:<\/strong> Tofu, tempeh, eggs, additive-free deli meats, chicken, or fish cook up quickly to be served alongside a starch and veggie or mixed into scrambles, soups, rice dishes, pastas, and salads. Look for lean options here with little or no visible fat to keep your saturated fat intake to a minimum and heart health on point.<\/li>\n<\/ul>\n<ul>\n<li><strong>Beverages:<\/strong> Swap the perfect rows of sugary drinks with low-sugar, decaffeinated options that will keep you hydrated and feeling great. I love <a href=\"https:\/\/rowdymermaid.com\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/rowdymermaid.com\/\">Rowdy Mermaid<\/a> kombucha and soda, <a href=\"https:\/\/wildtonic.com\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/wildtonic.com\/\">Wild Tonic<\/a> jun, <a href=\"https:\/\/drinkculturepop.com\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/drinkculturepop.com\/\">Culture Pop<\/a>\u2019s no-sugar-added probiotic sodas, and all the flavored waters available. Plus, you can\u2019t beat a home-brewed iced tea, cold brew, or low-sugar lemonade.<\/li>\n<li><strong>Snacks:<\/strong> I always have hummus, guacamole, or yogurt-based dips on hand for a quick snack with cucumbers, carrots, chips, and celery.<\/li>\n<\/ul>\n<p>So, while that was a lot of information, it just goes to show that when it comes to how to eat healthy without meal prepping, there are so many ways a stocked kitchen can pump out quick meals for you without a TikTok-level restock or extensive planning every week.<\/p>\n<p>Having a mental rolodex of quick-cooking meals is also super helpful here\u2014I have at least six recipes that I can always turn to if I\u2019m exhausted and need to throw something together with foods I already have on hand, no special shopping required. Through learning these tricks of the trade, you can get food on the table fast that is tasty and healthy no matter how tired you are after a long day\u2019s work.<\/p>\n<\/p><\/div>\n<div data-type=\"_mgwidget\" data-widget-id=\"1675549\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n\n","protected":false},"excerpt":{"rendered":"<p>Meal prepping is a go-to practice for so many trying to improve their health and focus on nutrition. In fact, #kitchenrestock has over 460 million views on TikTok. It\u2019s oddly satisfying to watch influencers clear out, prep, organize, and stock their kitchens. Perfectly lined up sparkling waters, clear containers brimming with pre-washed berries, fresh herbs &hellip;<\/p>\n","protected":false},"author":3,"featured_media":4500,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-4499","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 4.9.8 - aioseo.com -->\n\t<meta name=\"description\" content=\"Meal prepping is a go-to practice for so many trying to improve their health and focus on nutrition. In fact, #kitchenrestock has over 460 million views on TikTok. It\u2019s oddly satisfying to watch influencers clear out, prep, organize, and stock their kitchens. 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